Click on the different sections of the chart for What’s A Cup information in each color group
Your goal may be 5 cups of fruits and vegetables, but that doesn’t mean everything you eat has to fit neatly into a measuring cup! Fruits and veggies come in all shapes, sizes and forms–and every little bit counts.
The information here will help you understand what counts as a cup, half-cup or quarter cup of specific fruits and veggies, so you can work toward your daily 5-cup goal.
White Vegetables
- Asparagus, White
- Cauliflower
- Fennel
- Garlic
- Ginger
- Jicama
- Mushrooms
- Onions
- Parsnips
- Shallots
- Turnips
- Potatoes, White
1 Cup
1 Medium Potato
1/2 Cup
1/2 Medium Potato
1 cup
- 1 medium potato, baked or boiled
- 1 cup mashed or diced
